Welcome to this Yoga Nidra session.
My name is Nell and I'd like to invite you to find a comfortable space where you can lie down and fully relax.
Take a moment to make any adjustments to ensure you are completely comfortable.
Allowing your body to sink into the surface beneath you,
Feeling supported and protected.
Let's begin with a breath.
Release all the air from your lungs and take a deep breath in through your nose,
Filling your lungs with fresh air.
And on your own time,
Exhale gently through the mouth,
Releasing any tension or stress on its way out.
Take a few more rounds of breath just like that,
Inhaling deeply,
Filling your lungs with fresh air.
And exhaling gently through your mouth at your own pace,
At your own time.
Allowing each inhale to bring a sense of calm over your body and your mind.
And each exhale to assist you with letting go of any worries or distractions from your day.
Begin to guide your attention to your body,
Slowly scanning your being from the crown of your head down to the tips of your toes.
Being a gentle observer of any areas of tension or discomfort as you work your way down.
As you become aware of those areas of discomfort or tension,
Imagine a soft wave of relaxation washing over them,
Soothing and releasing any tension with each breath you breathe.
As we move into the practice of yoga nidra,
Allow yourself to remain awake only as long as it feels comfortable.
This practice is for complete relaxation,
So if you feel comfortable enough to drift off to sleep,
Know that that is okay.
You can listen to this recording at any time,
Whether it's on a lunch break or after a long day,
Before you cook dinner or before you drift off to sleep.
There are no rules,
Just know that you deserve to feel relaxed in your body.
So this is here for you,
Whenever you need it.
Throughout this session,
If any thoughts or distractions arise,
Simply acknowledge them without judgment and gently bring your focus back to my voice and the sensations in your body.
I invite you to set an intention for our practice.
What is it that you seek to cultivate or let go of?
Take a few moments to silently set your intention or out loud and trust that the practice of yoga nidra will support you on that journey.
I will be guiding you through a system of rotation of awareness through different parts of your body.
Simply bring your awareness to each area as I mention it,
Without any need to physically move.
Allow yourself to fully experience the sensations and then let them go,
Moving on to the next area.
Let's bring our attention to the left foot.
Feel a sense of relaxation spread through the sole of your left foot,
Allowing it to soften and release any tension.
At its own time,
At its own pace.
Notice the toes on your left foot and allow them to be as they are.
Imagine a soothing wave of relaxation moving up from your left foot to your left ankle.
Shift your awareness to the right foot.
Feel a gentle,
Relaxing flow through the sole of your right foot,
Letting go of any tightness or discomfort.
Allow your toes on the right foot to relax fully,
Releasing any lingering tension.
A wave of relaxation is now moving up from your right foot to your right ankle,
Creating a deep sense of ease.
Guiding your awareness to your left calf,
Feeling the muscles in your left calf.
Notice any sensations in this area without trying to change or control them.
Simply observe and let go.
Shift your awareness to your right calf,
Noticing any sensations in your right calf.
Feel a sense of heaviness and relaxation descending upon your right calf,
Gently melting away any tension,
Any tightness.
Allow the muscles of your right calf to soften and surrender.
Continue to bring your attention to each leg,
Starting with the left.
The entire leg from your thighs down to the tips of your toes.
Gently filling into every muscle,
Allowing your breath to be within every cell,
Gently observing and effortlessly releasing.
Guide that feeling towards your right leg and feel the relaxation spreading through your right thigh,
Down,
Down,
Down to the tips of your toes.
Allow the weight of your legs to sink deeper into the surface beneath you,
As they become completely relaxed and at peace.
Take a moment to embrace the sensation of deep relaxation in both of your legs.
Guiding your awareness towards your belly and your lower back,
Allowing the space to sink into the bed.
Feeling a gentle flow of energy,
Beckoning you to be here,
To let go.
The sense of effortless relaxation is moving up now towards your upper back and your chest,
Upper belly.
Inviting in stillness and peace with every breath that you breathe.
Gently shift your awareness towards your right shoulder,
Filling into the sensations of your right shoulder.
Slowly guiding your awareness towards your left shoulder,
Completely sensing into the muscles in your left shoulder.
Sensing into both shoulders,
Allowing them to soften.
Guiding your awareness towards your neck,
Filling into the muscles of your neck.
Relaxing,
Releasing,
Breathing,
Letting go.
Experience the sensations of your face,
Filling the muscles around your eyes,
Your nose,
Your cheeks,
Left one.
Right one.
Your lips,
Top lip,
Bottom lip,
Your chin,
Your jaw,
Left ear,
Right ear,
Filling into the muscles of your forehead,
Your entire head.
Now to the top of your head.
Entire body,
Moving down slowly,
As though the wave of relaxation is slowing down.
Allowing you to experience it bit by bit,
Body part by body part.
Breathing into each space.
Notice the gentle rise and fall of your abdomen with each breath you breathe.
Take a few moments to offer gratitude to yourself for dedicating this time to relax and experience self-care.
Stay in this position for as long as you need to.
I hope that you enjoyed taking this time for yourself.
You're more than welcome to let me know how this was for you.
Until next time,
Beautiful soul,
Namaste.
